Mini Banana Pancakes

Yes everyone, it is possible to make “healthy” pancakes, with only four ingredients might I add! This recipe has been a staple among my patients (and their children) due to its easy prep and delicious flavor. While you may be skeptical, I can promise you that this recipe has been tried and true throughout the years. The banana works as the perfect binding agent for the batter, while adding that sweetness that leaves absolutely no need for added sugar. The egg helps the pancake rise, while adding a nice punch of protein and healthy cholesterol to fuel your morning. The dash of cinnamon helps regulate your blood sugar to avoid that afternoon slump and the medium chain triglycerides in the coconut oil provide your liver with energy promoting fatty acids. Who would have thought that a stack of pancakes would be your new go-to “health” breakfast? Miss Alexa did. And do not limit this recipe to just breakfast, feel free to pack them for a healthy snack or freeze leftovers so you can pop them in the toaster for an evening dessert. The options are endless!

Ingredients:

Serves 1

• 2 eggs

• 1 large ripe banana

• 1 teaspoon of cinnamon

• 2 teaspoons of coconut oil

Instructions

1) Add eggs, cinnamon, and banana to a blender and blend until smooth to create the pancake batter. Set aside.

2) Add 2 teaspoons of coconut oil to a skillet warmed on the stove and let melt. Add pancake batter slowly to skillet until you’ve created a pancake no larger than the size of your palm (the more "mini"/smaller you can make the pancakes the better they will turn out). Cook each pancake for 30 seconds on each side and serve.

Note: you may need to add extra coconut oil if skillet gets too dry in between pancake batches.

Immune Boosting Butternut Squash Soup

It’s immune boosting time! With the recent COVID-19 pandemic, everyone’s concerned with supporting their immune system naturally and effectively. What better way to support your immune system than with the most powerful tool you have in your tool box: your diet. Immune strengthening foods are antioxidant powerhouses that work by keeping inflammation at bay. This is important, since chronic inflammation depletes the immune system, making you more susceptible to catching infections.

One of the easiest and most delicious ways that I have found to obtain a variety of immune boosting foods into my diet is through blended soups. Warm, fragrant, and filling, my butternut squash soup recipe will have you surprised that vegetables can taste so delicious! One of the spotlight ingredients in this recipe is turmeric, which is an ancient spice that has been used for thousands of years for its medicinal properties. The active component in turmeric, called “curcumin”, is used in many dietary supplements today for its ability to inhibit viral replication and thus prevent the spread of viral infections.

This satisfying soup also contains a hefty amount of beta-carotene, which is a powerful antioxidant responsible for the orange color of the butternut squash. Once consumed, the human body converts beta-carotene into Vitamin A, which is essential for modulating the immune system and fighting off infections. Other mentionable ingredients in this recipe that have been shown to demonstrate anti-viral properties include rosemary, coconut oil, garlic, thyme, and onion. Treat your immune system (and your palate) to this satisfying and comforting butternut squash soup!

Ingredients:

Serves 4

• 1 large butternut squash

• 1 medium onion (yellow, white, or sweet)

• 6 cloves of garlic

• 4 cups of bone broth

• 2 heads of fresh broccoli

• 2 tbsp of coconut oil

• 1.5 tsp ground turmeric

• 1 tsp dried thyme

• Sea salt and black pepper to taste

Instructions

1) Peel garlic cloves and chop onion into quarters. Peel, deseed, and cut butternut squash into cubes.  Add these vegetables to a pan lined with parchment paper. Drizzle with melted coconut oil and mix well. Season with rosemary, sea salt, and black pepper. Bake in oven at 400 F for 30 minutes.

2) Add 2 cups of bone broth to blender and add 1/2 of the roasted vegetables. Blend on high until smooth. Place this squash broth in a large soup pot. Add 2 more cups of bone broth to blender with remaining roasted vegetables. Blend and add to pot.

3) Add broccoli florets, turmeric, and thyme to soup pot. Cook on low heat for 30-35 minutes, stirring throughout. Enjoy!

Balanced Buddha Bowl

Who doesn’t love a balanced buddha bowl? One of the major dietary recommendations I am constantly giving to my patients is to eat a diversity of plant-based foods. Plant-based foods include vegetables, fruits, nuts, seeds, legumes, and whole grains. Depending on a patient’s health status, some of these plant-based foods need to be eliminated, but for the ones that remain, diversity is key.

Why Diversity? Plant-based foods are loaded with vitamins, minerals, antioxidants, phytochemicals, and more importantly, fiber. Fiber is critical for keeping bowel movements healthy and cholesterol levels normal, but what most patients do not realize is that fiber plays a crucial role in regulating the gut microbiome! The gut microbiome includes >100 trillion microorganisms that line the entire human digestive tract. These microorganisms include bacteria, yeast, viruses, etc. that have a symbiotic relationship with our health (in other words, we provide them with nutrients, and they provide us with health promoting compounds). For example, fiber is called a “pre-biotic” because it feeds the good bacteria (probiotics) in our gut. When a person eats a high fiber diet, they are essentially fueling their gut microbiome everyday so that the probiotics can keep breeding and thus crowd out any harmful bacteria. In addition, when probiotics gobble up the fiber from plant-based foods, they release compounds called “short chain fatty acids”. Short chain fatty acids (SCFA’s for short) act as signaling agents for: repairing the tight junctions in the small intestine (in other words, repairing leaky gut syndrome), regulating blood sugar, and maintaining a healthy weight. When patients consume a diversity of plant-based foods (ie. many different vegetables and many different fruits), they are fueling many different strains of probiotics. This is important, since more gut microbiome diversity = a stronger immune system.

The buddha bowl is an easy and convenient way to get a diverse amount of plant-based foods into your diet. Simply prep all the ingredients, throw them in a bowl, toss them with a delicious homemade dressing, and your microbiome is fueled to take care of you!

Ingredients:

Makes 1 large bowl (serves 2)

• 1⁄2 cup quinoa

• 1⁄2 cup chickpeas (canned)

• 1 cup steamed vegetables, chopped (choose from broccoli, cauliflower, green beans, brussels sprouts, asparagus, onion, zucchini)

• 1 cup raw vegetables, chopped (choose from tomato, cucumber, celery, radish, cabbage, bell pepper, lettuce, carrot)

• 1/2 avocado (pit removed and flesh sliced)

• 1/4 cup dry roasted sunflower seeds

• 4 tbsp lemon juice

• 2 tbsp olive oil

• Sea salt and black pepper to tase

Instructions

1. Rinse and soak quinoa overnight in 1 cup of water with 2 tsp of apple cider vinegar or lemon juice (this removes anti-nutrients in the grain, which make it easier for your body to digest). *You can also opt to purchase “sprouted” quinoa at the store, which does not require soaking. Strain and rinse quinoa, and place in a small pot with 1 cup of fresh water. Cook on low heat for 20 minutes, stirring occasionally. Set aside.

2. Strain and rinse canned chickpeas. Mix olive oil and lemon juice in a small bowl, set aside.

3. Place cooked quinoa in a large bowl with chickpeas, steamed vegetables, and raw vegetables, Top with sliced avocado and sunflower seeds. Drizzle with mixed olive oil/lemon juice dressing and season with a dash of sea salt and black pepper. Enjoy!

Homemade Granola

Nothing makes my kitchen smell better than a pan of homemade granola baking in the oven. This is my absolute go-to recipe for parties, gatherings, and holidays due to its delicious taste and healthy ingredient list. Serve it with smoothies, top it over yogurt, or just eat it plain as it is! The best part is that you know you are nourishing your body with whole food ingredients that taste as delicious to your taste buds as they do to your intestinal cells.

This recipe includes a base of nuts and seeds for protein, coconut for healthy fat, and honey with raisins for that extra sweet taste. Simple, easy, and delicious, you cannot go wrong with including this recipe as a staple in your kitchen. After your first bite, you may wonder why you ever settled for store bought granola’s loaded with refined sugar, processed oils, and gluten-containing grains. Here are the stand out ingredients for your new favorite granola recipe:

Ingredients:

• 1 cup raw cashews

• 3/4 cup raw almonds

• 1/4 cup raw pumpkin seeds, shelled (also called “pepitas”)

• 1/4 cup raw sunflower seeds, shelled

• 1/2 cup unsweetened coconut flakes

• 1/4 cup coconut oil

• 1/4 cup honey

• 1 cup raisins

• 1 tsp sea salt

• 1 tsp vanilla extract

Instructions

1. Line a baking sheet with parchment paper and preheat your over to 300 F. Place nuts, seeds, and coconut flakes in your food processor and pulse until the mixture is broken up into small pieces to your liking.

2. In a small bowl, melt the coconut oil and honey. Add vanilla extract and sea salt, stirring well.

3. In a large bowl, add the contents from the food processor. Now add the raisins and stir. Pour the melted coconut oil/honey mixture into the large bowl, stirring well until the nut/seed/raisin mixture is well coated.

4. Evenly spread out contents from large bowl onto your pan lined with parchment paper. Cook for 20-25 minutes, stir once, and cook for a few extra minutes until your granola is lightly browned.

5. Remove granola from the oven. Using a spatula, press the granola together to form a flat surface. Cool for 15 minutes, then break into chunks. Store in an airtight container. Enjoy!